Small Group Programs

Where Accountability Meets Personal Goals

If you want the attentiveness of a personal trainer coupled with the accountability of a group, Small Group Programs could be for you!

Small Groups are specialized training programs based on a specific topic or focus of fitness. Classes run for 3-6 weeks in length, meeting 1-2 times a week. These are fee-based classes and will always be led by a Certified Personal Trainer.

Registration typically opens one week prior to program start date and closes 24 hours after the first program session.

Fall 2024 Small Group Programs

Strength training at MizzouRec

Strength Training for Non-Students

A targeted course aimed at improving strength and fitness for faculty, staff, or other non-student professionals. The course includes a series of progressive weight lifting sessions designed to fit into a busy schedule. This course features:

  • 8-week structured weight lifting program.
  • Small class sizes for personalized attention.
  • Focus on proper lifting techniques and injury prevention.
  • Flexibility to accommodate different fitness levels.
  • Progress tracking and goal settings.

    $29 member/$44 non-member
    • Trainer with client

    Muscle Size and Strength 101

    This 6-week course is designed to help participants build muscle and increase strength through targeted weight lifting routines and nutrition strategies. This course is ideal for individuals at any fitness level looking to enhance their muscle mass and learn effective training techniques. This course aims to provide participants with the knowledge, skills, and motivation needed to achieve their muscle-building goals effectively and safely, and includes the following features:

  • Detailed 6-week training plan with specific exercises and progressive overload techniques to ensure muscle growth.
  • Certified Trainers: Sessions led by experienced and certified strength and conditioning coaches.
  • Small Group Classes: Limited class sizes for personalized attention and guidance.
  • Nutritional Guidance: Weekly information shared on generalized nutrition and meal planning to support muscle gain, including meal prep tips.
  • Emphasis on Technique: Focused sessions on proper lifting techniques, form correction, and injury prevention.
  • Progress Tracking: Regular assessments to monitor progress, including body measurements and strength testing.
  • Community Support: Access to a private online group for participants to share progress, ask questions, and receive additional support from trainers and peers.

    $29 member/$44 non-member
    • MIzzouRec member in small group

    Women on Weights

    Want to gain more confidence in the gym AND connect with other females passionate about health and wellness? This program is designed for beginners who identify as female and are looking for a safe, non-judgmental space to learn the basics of weightlifting and gym equipment usage. Leave feeling more knowledgeable and empowered in any gym you walk into next! This course features:

  • 4-week structured weight-lifting programs.
  • Safe, inclusive and empowering community.
  • Small class sizes for personalized attention.
  • Focus on proper lifting techniques, injury prevention and resistance training education.
  • Flexibility to accommodate different fitness levels.
  • Progress tracking and goal setting.

    $29 member/$44 non-member
    • Mobility classes at MizzouRec.

    Mobility

    Often confused with flexibility, mobility is the ability of a joint to move actively through a range of motion with ease. This program will allow you to regain motion in the major areas of the body that tend to feel “tight” including overhead shoulder mobility, thoracic spine rotation, hip rotation, hip flexors, and the foot and ankle. All levels welcome! This course features:

  • 4-week structured mobility plan led by a certified personal trainer.
  • Education specific to the importance and proper implementation of mobility into your everyday routine.
  • Small class sizes for personalized attention.
  • Mobility progress tracking to measure improvement throughout the course.
  • Community Support: Access to a private online group for participants to share progress, ask questions and receive additional support from trainers and peers.

    $29 member/$44 non-member
    • Olympic training classes at MizzouRec.

    Olympic Lifting 101

    This dynamic 5-week course is designed to immerse participants in the art and science of Olympic weightlifting. This course is primarily designed for individuals familiar to resistance training but new to the Olympic Lifts who seek to learn the fundamentals of the Snatch and Clean & Jerk—the two hallmark lifts of Olympic competition. This course features:

  • Progressive skill development and technique breakdown led by a certified USA Weightlifting Certified Coach, to build a solid foundation of technical proficiency.
  • Personalized feedback and hands-on practice of the proper setup, body positioning, barbell mechanics, and timing for each phase of the two Olympic Lifts, with an emphasis on safety and effectiveness.
  • Supplementary exercises and mobility drills to support strength development and overall performance in the olympic lifts.
  • Small class sizes for personalized attention.
  • Community Support: Access to a private online group for participants to share progress, ask questions, and receive additional support from trainers and peers.

    $29 member/$44 non-member